Interval Intensity Kettlebell Sport Workout

I’ve mentioned before how Long Cycle (kettlebell clean & jerk) is my absolute favorite bang for your buck conditioning exercise. There is no other movement that tests your fitness quite like Long Cycle does! Today’s workout is my favorite type of Kettlebell Sport training: short interval sets.

Here are the workout guidelines:
– Complete the following intervals: 30s, 1m, 1.5m, 2m, 1.5m, 1m, 30s.
– Work = rest, so each rest periods will be as long as the time you spent lifting in the previous interval.
– Choose a pair of kettlebells with which you can complete a pace of at least 8-10 repetitions per minute.


Want more Kettlebell Sport workouts? Check out my 4-week training programs here.

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Half Marathon Kettlebell Workout

A half marathon… with a kettlebell?!?

Yes, that’s a thing. In case you missed it, I recently wrote a post on 6 ways to improve your cardiovascular fitness with kettlebells. One of the methods I listed is half-marathon or marathon sets, meaning a full 30 or 60 minutes of lifting without setting the kettlebell down. Sounds like fun, right?! 😉

I’m a firm believer that just like running a half marathon, completing a half marathon with a kettlebell is something everyone should do AT LEAST once in their life (coincidentally, I’ve completed both of them exactly once). While most of us probably won’t do anything as crazy as setting a Guinness record for the kettlebell marathon, we can still have fun, challenge ourselves, and reap the cardio benefits from doing a long, steady state kettlebell set.

As you may have guessed, today’s workout is to complete a kettlebell half marathon (30 minutes)!

Here are a few guidelines for the workout…

  • Choose from 1 of 3 lifts: swing, clean & jerk, or snatch (clean & jerk is the easiest as you can rest in rack; swing and snatch will fatigue your grip much more).
  • Complete 30 minutes of nonstop lifting (meaning you cannot set the kettlebell down until the end of the time).
  • Switch hands as many times as you like.
  • Pace yourself! It’s a (half) marathon, not a sprint.
  • Have a chalk bucket nearby! I recommend VIKN chalk.
  • If you have never done more than a minute or two of kettlebell lifting at a time, I highly recommend you start with 10 or 20 minutes and work your way toward doing 30 minutes another time.
  • Have fun!!! Comment and let me know how you do.
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6 Ways to Improve Cardiovascular Fitness with Kettlebells

Kettlebells are one of the most versatile exercise tools out there. If we’re talking bang for your buck, kettlebell training is at the top of the list. With one portable and relatively inexpensive tool, you can increase strength, coordination, stability, balance, power, speed, mobility, and cardiovascular fitness.

Now let’s hone in on that last component, which is always on everyone’s mind: cardio! Whether you love it or hate it, cardiovascular exercise is a crucial component of any fitness regimen. If you can’t walk up the stairs or run down the street without getting out of breath, can you really consider yourself “fit”? The beauty of using a kettlebell to get your cardio in is that lifting kettlebells is low-impact, can be done anywhere, and there is absolutely no running involved.

Let’s explore 6 different ways you can utilize kettlebells to get your blood pumping and strengthen that heart muscle. Continue reading

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15 Minute Kettlebell AMRAP Workout

Sometimes all the time you’ve got to spare is a few minutes.

No time to drive to the gym, no time to do a long warm up, no time to fuss about what you’re going to do. That’s what having a pair of kettlebells at home is for! And I’ve laid out a quick, challenging workout for you here that is sure to feel like you’ve worked out for longer than just 15 minutes…

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